Pumpernickel
Carb Check
- Carbs
- 36gCarbs
- Fiber
- 9.3gFiber
- Net Carbs
- 26.7gNet Carbs
- Carbs per Portion
- 14.4gCarbs per Portion
- Glycemic Index
- 50Glycemic Index
- Glycemic Load
- 7.2Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- No
- Keto
- No
- Carnivore
- No
- Paleo
- No
- Slow Carb
- Yes
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- Yes
pH Check
Nutrient Distribution per 100g
Pumpernickel
- Water45.0g
- Fiber9.3g
- Carbs36.0g
- Fat1.0g
- Protein7.0g
Advanced Nutrient Analysis
- Histamine
- Low
- Purine
- Not present
- Tyramine
- Low
- FODMAP
- Moderate
- Oxalate
- Low
- Goitrogen
- Not present
- Sulfite
- Not present
- Nitrate
- Not present
- Antioxidants
- Moderate
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Learn More
View all guidesNutrition Quiz
Compare nutrients • 10 quick questions
Pumpernickel is a nutritious bread option higher in fiber and several essential minerals, including iron, magnesium, and zinc. Unlike its refined counterparts, it is more favorable for those monitoring carbohydrate intake.
- Contains 36 grams of total carbohydrates per 100g.
- Rich in fiber, providing 9.3 grams per 100g.
- High in iron, magnesium, and zinc contents.
- Offers 34.1% of the RDA for iron.
Is Pumpernickel keto?
Pumpernickel is not typically suitable for a strict ketogenic diet due to its 36 grams of carbohydrates per 100g. However, its higher fiber content compared to other breads may be a better option for those on a more relaxed carbohydrate-restricted diet.
Carbohydrate Impact and Glycemic Index of Pumpernickel
Pumpernickel has a lower glycemic index (GI) of 50 compared to other bread types, and a glycemic load (GL) of 7.2. This makes it a more favorable option for maintaining stable blood sugar levels.
Vitamin Check
- Vitamin A (Retinol)
- 0
- Vitamin C
- 0
- Vitamin D
- 0
- Vitamin B1 (Thiamine)
- 0.04
- Vitamin B2 (Riboflavin)
- 0.05
- Vitamin B6 (Pyridoxine)
- 0.13
- Vitamin B12 (Cobalamin)
- 0
- Beta-Carotene
- 4
RDA percentages are based on EU reference values for adults (19-50 years) per 40g serving.
Mineral Check
- Sodium
- 940
- Calcium
- 25
- Iron
- 1.9
- Potassium
- 190
- Magnesium
- 55
- Phosphorus
- 145
- Zinc
- 1.7
RDA percentages are based on EU reference values for adults (19-50 years) per 40g serving.
Allergen Check
- Fructose
- Traces
- Lactose
- Not present
- Gluten
- High
- Soy
- Not present
- Shellfish
- Not present
- Nightshade
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 200 kcal |
| Beta-CaroteneVitamin | 4 |
| CalciumMineral | 25 |
| CarbohydratesMacro | 36 |
| Dietary FatMacro | 1 |
| Dietary FiberMacro | 9.3 |
| IronMineral | 1.9 |
| MagnesiumMineral | 55 |
| PhosphorusMineral | 145 |
| PotassiumMineral | 190 |
| ProteinMacro | 7 |
| SodiumMineral | 940 |
| Vitamin A (Retinol)Vitamin | 0 |
| Vitamin B1 (Thiamine)Vitamin | 0.04 |
| Vitamin B12 (Cobalamin)Vitamin | 0 |
| Vitamin B2 (Riboflavin)Vitamin | 0.05 |
| Vitamin B6 (Pyridoxine)Vitamin | 0.13 |
| Vitamin CVitamin | 0 |
| Vitamin DVitamin | 0 |
| WaterMacro | 45 |
| ZincMineral | 1.7 |
